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Running Workout Directory

Track Workouts: 7:00-8:00am Tuesdays

Location: Indoor vs. outdoor dates are approximate, but in general:
April thru November Outdoors on Steinbrenner Track (indoors if below 40°F, or during heavy rain).
November thru March Indoors on the Johnson Athletic Center track (Z Center 3rd floor, above skating rink).

Format: Warm-up, main set and cool down followed by optional calisthenics. The warm-up includes dynamic movements and a mix of easy running or drills. The main set includes intervals at a relatively high intensity level for more experienced & fit runners, or with less intensity for less experienced or fit runners. Following the cool down there is an optional 5-10 minute running-strength workout.

DateMain Set or Focus Notes and Extras
19-Feb-2019Fartlek 1/1 1 minute harder, 1 minute easier, repeat...
26-Feb-2019Fartlek Pyramid 1Easy interval is half the harder interval
05-Mar-2019Fartlek Pyramid 2Easy interval is always 1 minute
12-Mar -2019 LT 400sThreshold 400s
19-Mar-2019Alt 800 & 400 IntervalsIncreasing threshold endurance
26-Mar-2019200 fast, 200 easy, repeat...Endurance plus active recovery
02-Apr-20195K PyramidBroken 5K to build threshold speed
09-Apr-2019Up the LadderAnother 5K with increasing-length intervals
16-Apr-2019Mixed Intervals (8s, 4s, 2s)Broken 5K with decreasing-length intervals
01-May-2019Yasso 800s 800 repeats along the Charles
07-May-2019Speed Play along the CharlesShort periods of quicker running
14-May-2019LT 400s along the Charles8-10 x 400m along the river
21-May-20198s and 4s along the CharlesAlternating 800s & 400s along the river

Additional Running and Track Topics

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